--Know the nutritional content before you order. Find it in books or online (See Resources.).

--Keep the portions reasonable. If you must have red meat, make sure your order has no more than 3 to 4 oz. of beef, which is the USDA-recommended daily amount. Or split a large sandwich/entrée between two people.

--Opt for chicken instead of beef. Order chicken or a vegetarian selection such as a salad or bean burrito.

--Skip the sauce. Always order sandwiches plain---no mayo or sauces---then add your own lower-calorie sauce or regular yellow mustard, which adds almost no fat or calories, but plenty of taste. Hot sauces and salsas (be sure to read the label) can also be great low-cal flavor boosters.

--Slim your salad. Skip the cheese, croutons and other fried or crunchy toppings (except for nuts and seeds, which although calorie-dense offer good nutrition---just go easy on them.) Always get dressing on the side, so you can control portions. Most fast-food places offer low- and no-calorie options, so use them or bring your own (red-wine vinegar is a great zero-calorie salad splash).

If you're doing burgers, keep the patties small and the bread thin. Go easy on the condiments. Instead of fries do over-baked potato wedges. Don't serve highly sugared drinks but rather unsweetened ice tea, or club soda with citrus.

Without knowing what you're making - that's all I can come up with. Maybe this will help: http://www.delish.com/recipes/healthy-fa...